Welcome to this Edition of RiversZen Today for Tuesday, January 29th, 2019

The news of the day: You remember the old adage . . . sleep like a log . . . is that you? Or do you wake in the morning not sure if you are the log. Hard, stiff, immoveable? Remember our focus this week is motion . . . all forms. What’s most important is that you find various ways to move throughout your day. Including motioned centered around sleep. It may not seem like it, but sleeping is hard work. I like to prepare my body before sleep and before getting out of bed in the morning. You might not realize how important this motion is. Many folks wake in the morning and hit the floor full speed forcing the body to acclimate itself for a new day with no planning. Your evening and morning routines might be very similar or very different. My morning routine is generally longer . . . though if I have had a rough day, I may spend more time at night. I do both of these stretching sessions in bed. I begin with a full body stretch arms over head, fingers and toes toward opposite walls. Slowly, gently stretch. Wag your tail. Tilt and tuck your hips. Bend your knees toward your chest and gently roll from side to side. Feeling the slow sensation of your muscles preparing for a new day. Sit up, gently twist right and left getting deeper into the hips, shoulders and spine and return to center. Allow your arms to stretch over head getting deep into a side stretch gently going from side to side. Each rep getting a little deeper into the torso. These are just some of my favorite stretches. There are so many more and the key thing is that you create the routine that is unique to your body. We each have our own issues. Some of us having testy shoulders and lower backs that can be chronic problem areas. Listen to your body and stretch those parts who are talking to you. Let’s face it, when you are propping your pillows and positioning your body in bed, you are very aware of what muscles are compromised . . . so cater to them. When you wake in the morning and make that first move you know if you have had a good night’s sleep. The time you spend in these two sessions can set the stage for a good night’s sleep and a great day of motion. Listen to your body. Do you have any hints to share from your own sleeping routines?

If you have questions or wish to share comments head over to our Facebook page RiversZen Online Community or email us at info@riverszen.com or call or text us at 503-440-3554.

Here are our Tuesday classes for both RiversZen studios:

Astoria
8:00 Easy Morning Stretch with Dave Stevens
10:30 Yoga Flow - Power Strength and Stamina with Peter von Payens
12:10 Lunch Time Yoga with Peter von Payens
4:15 Easy Stretch with Kim Gibbs – Reservations Required Please
5:15 Yogalates – The Butt and Gut Class with Kim Gibbs

Ilwaco
10:00 Pound, Move and Stretch with Dave Stevens
11:00 Smooth and Easy Stretch with Dave Stevens
12:00 Pacific Northwest Community Drum Circle
5:15 Yoga for Core, Stretch and Balance with Peggy Stevens

Full Studio Schedule
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Peggy, Kim, Dave

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Until tomorrow, Move Well, Stay Healthy and Be Happy with RiversZen.

We'll talk to you then.

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